Week of 11/30 – 12/6

 A good post workout team photo from a few Saturdays ago. It’s great to see Saturday team numbers rising again now that beach season is over. Keep it up!  We are making a huge effort this week to take time to stretch together after class. Lots of you have been asking for it and we are going to do our best to schedule that ramp down time into our hour format before you have to take off.

Monday 11/30

WU
5 Min Dynamic
1 Length Inchworm to Up Dog
1 Length Sampson w/ twist

WOD Explanation/ Open Stretch

On Coaches Cue
10 Reps with bar or PVC of Complex Movements

Performance & General Fitness
5 Rounds
10 Cal Row
10 Deadlifts
10 Hang Power Cleans
10 Front Squats
10 Push Press
10 Cal Ski
1 Min Off Between Rounds

Performance = 95/65# For Time
General Fitness = 20 Min Cap for Quality

Cooldown: Banded Floor Stretches w/Coach

Notes:  Tweak this to your current goals. Looking to get stronger? go on the heavier side for you with a 20 min Cap.

Recovery Day?…Do a 30-60 Min Hike, Jog, Row, Yoga, Swim or Bike @ Conversational Pace


Tuesday 12/1

WU
3 Rounds
200 M Run/Row/Ski (1 of each)
1 Length Inchworm to Up Dog

Performance & General Fitness
With a Partner… Row or Ski 6000m alternating every 400M
While 1 Partner is Rowing/Skiing,
Partner 2 completes 6 Renegade ManMakers w/ Squat before resting

Cooldown: Banded Floor Stretches w/Coach

Notes: Good Cardiovascular Day!

Climbing Class @6:30-8PM

1. 5 Min Row/Ski / Shoulder Circuit / Med Ball Warm-up / Yoga Flow
2. 40 Min Open Bouldering
3. 4 Rounds 1 Min @ each  Station

  • 1 Min On the Wall
  • 1 set of Max  Ring Dips > Ring Push-ups
  • 1 set of Max Barbell Rollouts
  • 1 Min Rest

Banded Shoulder Stretches to finish

Recovery Day?…Do a 30-60 Min Hike, Jog, Row, Yoga, Swim or Bike @ Conversational Pace


Wednesday 12/2

WU
400m Run, Row, Ski
Med Ball Drills
400m Run, Row, Ski

Spend 10 mins Working  up to a 1RM Pull-up

Performance
100 Double Unders
40 Power Snatch (95/65#)
40 Burpee Pullups
40 Box Jumps Overs
100 Double Unders

*Can Partition work as you wish but must start and end with 100 Du’s.

General Fitness
300M Run or Row
30 Dumbbell Snatch per side
30 Burpee Pull-ups
30 Box Jump Overs or Step Overs
300M Run or Row

*Can Partition work as you wish but must start and end with 300m.

Cooldown: Banded Floor Stretches w/Coach

Notes: Keep intensity level high so MOD/partition with that in mind please

Recovery Day?…Do a 30-60 Min Hike, Jog, Row, Yoga, Swim or Bike @ Conversational Pace


Thursday 12/3

WU
Tabata Call Out

Performance & General Fitness

3 Round Circuit 90 Secs on/ 30 Secs off / 2 min rest between rounds:

Shuttle Run
Ring Support
Flutter Kicks
Sandbag Drag
Ring Pushups
Ground to OH Sandbag

Cooldown: Banded Floor Stretches w/Coach

Notes: Solid base building day. Come in, put your head down and keep moving as best you can.

Climbing Class @6:30-8PM

  • 5 Min Ski
  • 2 x 7-10 Shoulder Circuit
  • Med Ball Drills

40-60mins Open Bouldering

Optional Finisher: 1-3 Sets of

  • Bachar Ladder or Weighted Pull-ups
  • Ring Extension Push-ups
  • Ring Plank or Back/Front Lever

Banded Shoulder Stretches to finish

Recovery Day?…Do a 30-60 Min Hike, Jog, Row, Yoga, Swim or Bike @ Conversational Pace


Friday 12/4

WU
Burpee B-Ball
5 Min General Warm-up for Workout

Performance & General Fitness
“Choose your own Adventure”

15 Min Ascending Ladder for Quality  (1- ? till 15 Mins is up)

  • Pick 1 Gymnastic Movement
  • Pick 1 Weightlifting Movement
  • Optional… Pick 1 Conditioning Movement (Double Unders x10 or +10)

then

Teams of 3-4: 10 Min Ascending Pull Row start @5 pulls (6,7,8 etc)

Cooldown: Banded Floor Stretches w/Coach

Notes:  We are working on our weaknesses today.  Think about what skills, lifts, and exercises YOU would like to improve on. If the gymnastic movement is upper body based (ex. MU, HSPU, Pull-up etc) then the weightlifting can be more lower body focused and vice versa. Some folks hate days like this because they reduce the competitive atmosphere a bit… BUT… they also allow you to focus on doing some work catered specifically to you and the ability to try harder skills in a not for time, no pressure environment. Utilize it!

Recovery Day?…Do a 30-60 Min Hike, Jog, Row, Yoga, Swim or Bike @ Conversational Pace


Saturday 12/5

Dice Roll!

$5 Community Team WOD. We’ve had some awesome folks show up and join us for our Community workout. Remember no previous Crossfit experience required – All are welcome!


Sunday 12/6

Open Gym: Come down and work on some skills, climb, or redo a WOD you missed from the week or get a basebuilding endurance row or ski going to your favorite podcast.

Nutrition Preparation: We are here to help! https://crossfitcapeann.com/nutritional-coaching/

Mental Restoration: Make the time & take 10 mins a day to do something that makes you happy! Meditate, nature walk, art, listen to music, rake leaves… whatever floats your boat!

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